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Sesame vs Adzuki bean - In-Depth Nutrition Comparison

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A recap on differences between Sesame and Adzuki bean

  • Adzuki bean has less Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Selenium, Vitamin B1, Zinc, and Vitamin B6.
  • Sesame covers your daily Copper needs 420% more than Adzuki bean.
  • Adzuki bean contains 35 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Adzuki bean contains 28mg.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Sesame vs Adzuki bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +3382.1%
Contains more Iron +627.5%
Contains more Magnesium +575%
Contains more Phosphorus +274.4%
Contains more Zinc +337.9%
Contains more Copper +1269.8%
Contains more Potassium +13.7%
Contains less Sodium -27.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Calcium +3382.1%
Contains more Iron +627.5%
Contains more Magnesium +575%
Contains more Phosphorus +274.4%
Contains more Zinc +337.9%
Contains more Copper +1269.8%
Contains more Potassium +13.7%
Contains less Sodium -27.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
Contains more Vitamin A +50%
Contains more Vitamin B1 +587.8%
Contains more Vitamin B2 +285.9%
Contains more Vitamin B3 +529.7%
Contains more Vitamin B6 +722.9%
Contains more Vitamin B5 +760%
Contains more Folate +24.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin A +50%
Contains more Vitamin B1 +587.8%
Contains more Vitamin B2 +285.9%
Contains more Vitamin B3 +529.7%
Contains more Vitamin B6 +722.9%
Contains more Vitamin B5 +760%
Contains more Folate +24.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Adzuki bean
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sesame Adzuki bean Opinion
Net carbs 11.65g 17.47g Adzuki bean
Protein 17.73g 7.52g Sesame
Fats 49.67g 0.1g Sesame
Carbs 23.45g 24.77g Adzuki bean
Calories 573kcal 128kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g g Adzuki bean
Fiber 11.8g 7.3g Sesame
Calcium 975mg 28mg Sesame
Iron 14.55mg 2mg Sesame
Magnesium 351mg 52mg Sesame
Phosphorus 629mg 168mg Sesame
Potassium 468mg 532mg Adzuki bean
Sodium 11mg 8mg Adzuki bean
Zinc 7.75mg 1.77mg Sesame
Copper 4.082mg 0.298mg Sesame
Vitamin A 9IU 6IU Sesame
Vitamin E 0.25mg mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 0.115mg Sesame
Vitamin B2 0.247mg 0.064mg Sesame
Vitamin B3 4.515mg 0.717mg Sesame
Vitamin B5 0.05mg 0.43mg Adzuki bean
Vitamin B6 0.79mg 0.096mg Sesame
Folate 97µg 121µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sesame
Tryptophan 0.388mg 0.072mg Sesame
Threonine 0.736mg 0.255mg Sesame
Isoleucine 0.763mg 0.3mg Sesame
Leucine 1.358mg 0.632mg Sesame
Lysine 0.569mg 0.567mg Sesame
Methionine 0.586mg 0.079mg Sesame
Phenylalanine 0.94mg 0.398mg Sesame
Valine 0.99mg 0.387mg Sesame
Histidine 0.522mg 0.198mg Sesame
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 0.036g Adzuki bean
Monounsaturated Fat 18.759g 0.009g Sesame
Polyunsaturated fat 21.773g 0.021g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Adzuki bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
16
Adzuki bean
Mineral Summary Score
372
Sesame
49
Adzuki bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
45%
Adzuki bean
Carbohydrates
23%
Sesame
25%
Adzuki bean
Fats
229%
Sesame
0%
Adzuki bean

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 6.921g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 29)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.